17/4/16

Leg and shoulder

Leg press, 5 sets
MTS v squat 5 sets
Leg curl 5 sets
Squats 5 sets

Btn ohp 5 sets
Upright rows 3 sets
Db ohp 5 sets

18/4/16

Back and chest

Deadlift 3 sets
Barbell rows 3 sets
Db pullover 3 sets
Pullups 3 sets
Pullups overhand 3 sets

Barbell benchpress 3 sets
Incline barbell benchpress 3 sets
Dips 3 sets supersetted with cable chest flies

19/4/16

Shoulder and leg

OHP 50 kg 3x5
OHP 60 kg 3x3
OHP 50 kg 2x5

seated DB shoulder press 32 kg 3x5
db lateral raises front 22 kg 3x8
db lateral raises side 22kg 3x8
db rear delt 30 kg 3x10

front squat 60 kg 5x5
leg curl hamstring 3x8

bulking continues at 4000-4100 calories average (i'm loving this )

This post has been edited by axtray: Apr 21 2016, 01:35 PM

20/4/16

Chest and back workout

flat db benchpress 38 kg 3x5
30 degree incline db benchpress 34 kg 3x5
45 degree incline db benchpress 34 kg 3x5
cable chest flies variation 1 3x8
cable chest fly variation 2 3x8

romanian deadlift 3x8 (110 kg)
cable row 3x8
pull ups 3x6

21/4/16

leg and shoulder

Usual pyramid squat from 60kg up to 90 kg (5x5 at 90 kg) and go down back to 60 kg.

MTS V Squat 3x8
leg curl quads 3x8

BTN OHP 3x6 at 45 kg
OHP 60 kg 1x3 <-- just making sure the previous ones were not a fluke
Barbell upright rows 45 kg 3x8
Standing DB Shoulder press 24 kg 3x6 (8 reps on the last set)

22/4/16

Back and chest

Deadlift 130 kg 5x5
Barbell row 5x8
Db pull over 36 kg 5x8
Pull ups 5x6
Pull ups overhand 5x6

Flat Barbell benchpress 80kg 5x5
Incline barbell benchpress 80kg 3x3
Incline barbell benchpress 70kg 3x5
Dips 5x10 <-- loving this

I'm on a lazy to update spree. So I'll just include the PRs for now.

Due to training, work shift is different. So this means have to go to the gym in the evening, means that the gym is jam packed (with idiots).

PR
ohp 60 kg 5x5 (3x3 previously)
Btn ohp 50 kg 5x6 (45 kg 5x5 previously)
Barbell upright rows 50 kg 5x8 (45 kg 5x8)
Db pull over 37.5 kg 5x5 (36 kg previously)
Benchpress 100 kg 3 reps (attempted the 2 pl8 after nearly a year)
Incline barbell benchpress 80 kg 3x5 ( previously 3x3)
Squat 120 kg (attempted after completing the working sets)

This post has been edited by axtray: Apr 29 2016, 02:10 PM

Finally dumbbell bench pressed 40 kg for 3 sets of 5

After nearly 2 months of bulking. Gained about 6 kg.

Recent PRs

Rear delt 32 kg 5x8
Front squat 80kg (can go heavier but shoulder still hurts when putting the barbell on top)
Seated shoulder press 34 kg



This post has been edited by axtray: May 8 2016, 11:11 PM

Managed to perform standing dumbbell shoulder press at 26kg each today. 5 sets of 6

This post has been edited by axtray: May 10 2016, 02:41 PM

its been a while since the last update

recent PRs,

160kg conventional deadlift. (20 kg more for 4 pl8).
36 kg 45 degree db incline db press
100 kg bent over rows for 5 reps (2 sets, decided to try it after the 3rd set at 90kg)

1/2/3/4 quest so far,

1 - 60kg OHP. achieved, 5 reps, 5 sets
2 - 100 kg flat benchpress. achieved, 3 reps
3 - 140 kg squat. not achieved. 20 kg more. currently 120 kg squat for 2 reps
4 - 180 kg conventional deadlift. not achieved. 20 kg more. currently 160 kg for 1 rep

Gonna officially start my cut in about 30-ish more days (once animal pack runs out). Gonna miss this bulk

This post has been edited by axtray: Jun 3 2016, 08:46 PM

Nice man.

What is ur current weight?

thanks man. right now about 83-84 kg. gained about 6-7 kg.

I'd be happy if half of it is muscle. though could be less, water, fat etc. can still see the abs though.

Am thinking on getting Darklight's service for my cut. though that will depends on my wallet by the end of the bulk. lol

good to see you're finally back in the game too.

Whelp tis been a while since last update. Gonna start officially cut on 11th Jul 2016, the week after raya.

Weight was pretty much stagnant at 83-84 kg during this Ramadan. And I here I thought I was eating quite alot (been averaging around 3.8k to 4.1k per week).

had to freeze the cf membership for a month due to my work shift is different during puasa. Joined another gym and there is no squat rack or power rack. Having to clean the barbell each time to do ohp or btn ohp can get pretty pain in the ass.

Lift did improved here and there. But looks like not gonna achieve the 4 plate deadlift (conventional) and 3 plate squat at this rate. So was focusing on getting more reps into the existing ones.

Benchpress 90 kg 5x5
Overhead press 60kg 5x7
Close grip bench press 80 kg

Bodyfat last checked before froze the membership was at about 13%. Shouldn't be too bad when the cut starts.

Will plan to upload progress via ig or Fb and closely monitor. Hopefully can get 80kg at sub 10% bf.

started the cut last week (11th July 2016).. wasn't off to a good start though.

1) was sick.
2) friday had a farewell dinner at a hotel (buffet). so despite trying my best to reduce the calories as much as i can the days before. didn't really work.
3) sunday, had a bday party. again, the chicken wings were too good to resist..

also only went to the gym like 4 times a week only as opposed to 5-6 times.


Determined to get things right this week. so far so good. back on my old diet 100%. Plus now including 15 mins of steady state jog on the threadmill just to burn off the extra bit of calories.

lifts did suffer (especially incline db presses). my chest is really lacking after this cut started. so now playing it safe by reducing the weight to avoid possible injuries.

took a pic, decided not to upload anything yet since the gut looks pretty hideous (barely see the abs now). gonna wait until there's a good progress picture to upload alongside. lmao

2nd week of cut is about to end.

so far chest workouts are the only ones affected. had to drop the working weight by about 10% for the db bench presses.

flat 40kg - 36 kg
30% incline 36kg - 32kg
45% incline 36kg - 32kg

thankfully other lifts remained the same (though was struggling with the last few sets of OHP at 60kg)

3rd week of cut. hopefully will behave on the food intake until the cut off tomorrow.

this week hasn't been that good either. injured the right shoulder. not exactly sure when it got injured. but it started getting annoying on monday during the db bench presses

though the good thing having injured it makes emphasizing on form better (form tends to break on the the last few reps).

and despite the injury, actually had the balls to bench 95 kg alone (usually will have a spotter above 92.5 kg). wont be long till 100 kg without a spotter. hopefully

This post has been edited by axtray: Jul 30 2016, 05:40 PM

today was chest and back day (accessories).

right shoulder still haven't healed (getting that annoying intermittent pain). but somehow managed to push 36 kg dumbbells for flat bench press for 5 sets pretty easily (was tough 2 weeks ago)

for the inclines, the 30 degree managed to get 8 reps for one of the sets with 32 kg dumbbells and at 45 degree angle, actually managed to get dumbbells weight up to 36 kg (not sure why i'm stronger at 45 degree incline than 30 degree)..

first time doing good mornings. only went up to 70kg and was already pretty challenging to get 8 reps. this exercise also really made me the abs more than standard romanian deadlifts or deadlifts.

This post has been edited by axtray: Aug 1 2016, 06:25 PM

Legs and shoulders

Squats, the usual

60kg x 5
80 kg x 5
90 kg x 5
100 kg 5 sets x 5 reps
110 kg x 3
120 kg x 1
120 kg x 1

feeling pretty good. was expecting the squat to suck with each session during the cut.

then did the leg curl for dem quad gains.

shoulders, the usual BTN OHP, Standing DB OHP, 1 hand db row (switched from barbell) and a modified version of facepull for traps.

3/8/16

back and chest (not really acessories workout). Pretty happy finally managed to bench 100kg with the spotter not holding the bar (asked the dude to be just on standby).

Workout, (in order)

deadlift
60kg 3 sets of 5 (warm up set)
100kg x 5
140kg 3 sets of 5 (working set)
150kg x 1

barbell row
100kg 5 sets of 8

dumbbell pull over
38kg 5 sets of 6 (hit 7 on the last set)

flat benchpress
60kg x 5
70kg x 5
80kg 3 sets of 5 (working set)
90kg x 2
95 kg x 1
100kg x 1

pull up
5 sets of 6

chin up
5 sets of 6

Superset with

Dips
5 sets of 9

This post has been edited by axtray: Aug 3 2016, 01:31 PM